August 2019

(Lactate Threshold) WOD review then warm up all together: 200m jog, 10 leg swings, 10 wall squats, 5 step-ups/leg, 5 push-up to down dog SOD In 22 min complete: 5 x 5^ BB Back squats AND 4 x 4 pole/arm KB/DB waiters carries WOD For time: 3 Rounds 400m Run 16 KB Goblet squats (53/35) […]

(OlyNastics) WOD review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 push-up to down dog, 10 hanging shrugs, wall/pole calf str 20 sec/leg, 5 db deads/arm, 2 db snatch/arm SOD In 15 minutes complete: 4×6^/leg KB Rev lunge into Forward box step-up (24/20) (50+ 20/16) (https://www.youtube.com/watch?v=F72adrSjfiU) 4 x 5-10 Box pike

(Metabolic Conditioning) WOD review then warm up all together: 200m jog, 10 leg swings/leg, 5 step-ups/leg, 5 jumping pull-ups, 5 RKBS, 5 lunges/leg, 5 knees to chest, 5 BB push press, 5 wall squats, 5 WB, 3 push-up to down dog WOD “Filthy Fifty” 50 Box jump, (24/20) (50+ 20/18) 50 Jumping pull-ups (6 inch

(Glycolytic (2-5 min bursts) WOD review then warm up all together: 60 sec row, 10 PVC pass thru, 5 push-up to down dog, 10 BB bench press, 15-20 sec thumb down lat str SOD In 15 minutes complete: 3 x 10^ BB Bench press & 3 x 6-8/arm DB Back rows WOD Partner WOD: 24

(Gymnastics Focus) WOD review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 10 wall squats, 15 sec/leg ankle stretch, pigeon, & Spiderman, 10 hanging shrugs SOD In 16 min: 3 x 3-5^ Pull-ups OR 8-12 Ring rows 3 x 10-15 GHD hip extensions WOD 7 Rounds for time

(Metabolic Conditioning) WOD Review then warm up all together: 3x of: 1 indoor loop, 5 wall squats, 5 low WB, 2 step-ups/leg, 2 box jumps, 2 push-up to down dog, 5 BB power snatches, WOD 3 rounds for time: 800m Run 25 WB (20/14 & 10/9) (50+ 14/10 & 10/9) 20 Box jump overs (24/20)

(Phosphogenic) WOD Review then warm up all together:200m jog, 1 pole Spiderman, 5 push-up to down dog, 10 PVC pass thru, 10 PVC OHS, 10 KB double leg RDL, 5 BB OHS SOD In 30 minutes complete: 5 x 5^ OHS (Sub front squats if needed) 4 x 15 Tubing back flies (light resistance) 4

(Glycolytic) WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 20 sec/leg Spiderman and pigeon str, 10 chin-up grind hanging shrugs, 10 plate thrusters (10-25#) SOD In 18 min: 4-5 x 5/leg Pitcher squats AND 4 x 3-8 Chin-ups OR 4-6 (total) slow negatives (1 super slow negative per set) WOD

(Gymnastics Focus) WOD Review then warm up all together: 1 indoor jog, 30 jump rope, 10 leg swings/leg, 10 BB straight leg deads, 10 hanging shrugs, 10 knees past hips, 10 light deads SOD prep: 5-7 min to build to your Deadlift weight SOD E3MOM (every 3 minutes) for 12 min: (4 cycles) Complete 2/1

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, BB front rack stretch, 10 BB push press, 5 BB power cleans, 10 BB pausing front squats SOD In 18 minutes, Build to a heavy set of 3 Push press AND, 3 x 10-15